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Focus on eating the healthy foods you have access to and/or like to eat.
Keep a food journal to keep track of how your body reacts after you eat various foods and
drink. If you see a pattern of not feeling well after eating or drinking something, remove
that from your diet for a while to see if you feel better. Keep in mind that if you have
slow digestion or delayed food allergies/sensitivities, you may not notice a reaction right
away. This is why keeping a food journal is especially helpful. For example, you may notice
that two to three days after eating certain foods that you feel fatigued and have trouble
concentrating. If you keep a food journal for a period of time you can look for patterns
more easily.
Drink plenty of water—your body is made mostly of water, and works best when you’re
hydrated.
Use a water bottle that you can fill up anywhere. Keep it in your backpack and bring it with
you wherever you go. This will help you to stay hydrated.
Keep healthy grab-and-go snacks in your home for mornings when you feel rushed. Pack
some in your backpack or purse for the ride or walk to school or work.
Set aside time at the beginning of the week to prepare and pack healthy snacks for the
days ahead. Put the snacks in containers that are backpack-friendly and/or easy to grab
“on the go.”
If you feel like something is out of balance in your body, talk to your healthcare provider.
Sometimes there are medical reasons for feeling “blah.”
Supplement your diet with vitamins and minerals when needed. However, keep in mind
that when you are eating healthy and getting plenty of rest, your body is less likely to
need supplements and will be better able to create and convert the nutrients it needs on
its own.
Abstain from using substances such as alcohol and illegal drugs; avoid vaping and smoking.
Avoid caffeine after noon—this includes tea, coffee, and dark chocolate.
Get plenty of exercise and/or time outdoors during the day.
When the sun goes down, switch the settings on your smartphone and computer for
nighttime.
Make a to-do list for the next day—this is especially helpful if you’re the kind of person
who thinks of things you need to get done once you try to rest or relax.
Turn off electronics and screens at least one hour before you to go to bed.
Journal before you go to bed—get out anything that you need to say before you go
to sleep.
Listen to a guided meditation or “binaural beats” to help you fall asleep.
Use a weighted blanket on your bed.
If you have a bathtub, take a bath before bed. Add a cup of Epsom salts or 2 drops of
lavender essential oil to the water for added calming.
Talk to a parent and/or medical provider about whether supplements like tart cherry
juice might help you sleep better.
Meditate or do gentle yoga before getting into bed.
Read in bed—choose a book that’s engaging but not overstimulating. Read until you
start to feel drowsy.
Use a sound machine to play relaxing tones or noises—e.g. the sound of ocean waves
or rain.
Listen to relaxing music.
“Better sleep” includes getting enough hours of sleep per night, feeling rested when you
wake up in the morning, and sleeping through the night without waking or disruption.
On a scale of 1–10 (1 being “horrible” and 10 being “amazing”) how would you rate the
quality of your sleep at this time? ____________
What number on the scale would you like to aim for? ____________
What can you do to improve your sleep? Refer to the “Basic Tips for a Better Night’s
Sleep” handout and write the ones you will try here:
___________________________________________________________________________
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SUNDAY 1.
2.
3.
MONDAY 1.
2.
3.
TUESDAY 1.
2.
3.
WEDNESDAY 1.
2.
3.
THURSDAY 1.
2.
3.
FRIDAY 1.
2.
3.
SATURDAY 1.
2.
3.
If there is someone sitting alone at lunch, invite them to sit with you.
Open the door for someone.
When you notice someone doing a great job, tell them, “Great job!”
Offer to rake/clean up a neighbor’s lawn.
Read a story to a younger sibling.
Leave a card or uplifting message for someone—e.g. on their locker, at their desk,
on their door.
If it’s snowy, offer to shovel a neighbor’s walkway.
Make a special treat and deliver it to someone you appreciate.
Offer to go on a walk with someone (some people do not like to walk alone).
Compliment someone.
Tell someone how much you appreciate them.
Read out loud to a grandparent or elderly friend.
Gather the clothes/toys/books you no longer need and donate them.
Volunteer at a community event.
Being kind to the Earth: reuse, reduce, recycle.
Send an encouraging message to a friend or loved one.
If it’s cold where you live, tie scarves and gloves/mittens to poles and benches with a
note that says anyone who is in need of them can take them.
Fill small bags with basic items (e.g. snacks, a few dollars, toothpaste, toothbrush, deo
dorant, tissues, hand sanitizer, clean socks, etc.) and give them to homeless people.
Donate blood (if you’re old enough).
If you live where it snows, shovel out a local fire hydrant so fire trucks have access to
it if needed.
Date: ____________________________
Fill each line with activities you did during that hour, e.g. eat, sleep, homework, school,
work, go online, sports, video games, etc.
12 midnight
1 am
2 am
3 am
4 am
5 am
6 am
7 am
8 am
9 am
10 am
11 am
12 noon
1 pm
2 pm
3 pm
4 pm
5 pm
6 pm
7 pm
8 pm
9 pm
10 pm
11 pm
Cut out the following “To-Do Lists” and use them as needed to list what you need to
get done.
Break goals and assignments down into smaller, more manageable steps.
My goal/assignment is:
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
This is how I can break it down into smaller, more manageable steps:
1. _________________________________________________________________________
2. _________________________________________________________________________
3. _________________________________________________________________________
4. _________________________________________________________________________
5. _________________________________________________________________________
6. _________________________________________________________________________
7. _________________________________________________________________________
8. _________________________________________________________________________
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
List names and/or attach photos of your role models below. Write at least one thing you
admire about each one or why you chose them as a role model.
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Protective Strong
Proud Studious
I believe…
I value…
I embrace…
I strive for…
I stand up for…
I resist…
80
Relationship Job Descriptions
Do you think your job description is a fair and reasonable one for someone in this role?
We agree on this:
We disagree on
this:
5
Name 5 things you can see
4
Name 4 things you can hear
3
Name 3 things you can smell
2
Name 2 things you can feel
1
Name 1 thing you can taste
When I need a distraction I will try one or more of the following activities:
___________________________________________________________________________
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___________________________________________________________________________
In this life you will have choices. In this world, you CAN make a difference. There is good
in this world, but there will be times when you have to look for it. There will even be
times when you have to be it. I cannot promise that you will be happy all the time, or that
you will see the beauty in each and every moment, or that you will feel joy more times
than not. Sometimes you will hurt. Sometimes you will feel pain—this is part of being alive
and human. Sometimes you will find yourself in a dark place. When this happens, do not
succumb to the lure of giving up. Do not give in to isolation and despair.
I know it can feel impossible, but reach deep inside and find your inner light. Keep it
burning. Keep it alive. Will it to shine. Do not get lost in the darkness. Embrace your
power—your beautiful unique self—and rise up against the dark. Be seen. Be heard. Live.
You can be happy/You can feel joy You can feel despair
You can find your inner light You can get lost in the darkness
I rise I succumb
What is not in your control in this situation? What is in your control in this situation?
Level 1 Calm—nothing is
worrying me. I feel
comfortable, carefree, and
relaxed.
Level 1
Level 2
Level 3
Level 4
Level 5
List the self-care activities you can do within each time frame.
Circle the events or symbols you want to include on your Autobiographical Life Map.
A road: Your actual timeline
A dirt road: A period of time in which you felt insecure, unsure, or tried something
new
A paved road: A period of time in which you felt confidence
A highway or interstate: A period of time that moved very fast
A rotary or roundabout: A time you felt like things were going in circles or you felt
indecisive
A “fork in the road”: A time you had to make a major decision
An intersection: A time when you had many choices and options
An ocean: A vast, chaotic time in your life
A lighthouse: A person who tried to help you or lead you to safety
A cliff: A dangerous situation
A sandy beach: A time of respite and relaxation
A rocky shore: A time of getting back on your feet after going through a chaotic
situation
A harbor: A time of safety and feeling protected
A forest: Friends and loved ones
Green trees: Healthy, loving friends and family
Autumn trees: Friends/loved ones with whom your relationship has changed
A tree stump: A friend or loved one you cut out of your life
A dead tree: A close friend or loved one who has died
A flower garden: Something you invested a lot of time and energy in (e.g. finishing the
school year, training for a race)
Queen Dwarf
King Troll
Princess Ogre
Prince Giant
Servant Changeling
Cobbler Mermaid
Farmer Selkie
Hero Hermit
Trickster Superhero
Peasant Dragon
Wizard Knight
Genie Soldier
Witch Warrior
Fairy Muse
Elf Minstrel
Devil Jester
Cupid Curmudgeon
Shaman Judge
Dreamer Monster
Creator Masquerader
Seer Tyrant
Gambler Victim
Alchemist Martyr
Visionary Guardian
Inventor Benefactor
Avenger Death
Savior Life
Beggar Underdog
Magician Ghost
Thief Spirit
Samaritan Nymph
Alien
A Village A Moor
A Hovel A Bog
A Cottage An Abbey
A Grottel A Garden